W4
Friday- A.M. Cyclical MAP 30/30 x 20-30 P.M.  Jumping + Power EMOM + Squat Speed
A.M.
5 min easy spin warm up
+
Air Dyne 30 sec @ 85% aerobic effort
Air Dyne 30 sec @ easy spin
x 30 sets
*easy spin 5 min b/w 15 & 16
+
5 min easy spin cool down
*85% here is aerobic effort so high effort but sustainable for all 20 sets @ same pace, last 5 may get pretty tough but still sustainable.  Note RPM or wattage

P.M.
A. Max Distance Broad Jump, 1 every 30 sec for 5 min
B. Power Snatch, 3 TnG/min x 10 min, @ 160#
C. Hang Power Clean- 1RM
D. GH Sit Up Bench Press @ 2020, 15 reps x 5; rest 60 sec, 45# bar

RESULTS:

A.M.
Complete. Stayed above 300 watts for the 10. Between 275 and 300 for the second 10.
And back over 300 for the last 10

P.M.
A. 8'7"
B. complete felt much better than last week
C. 270. Was really pumped about this. 
D. Complete